The difference between aerobic exercise and anaerobic exercise, introduction to common aerobic exercise and anaerobic exercise

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April 16, 2025

The difference between aerobic exercise and anaerobic exercise. Introduction to common aerobic exercise and anaerobic exercises

　　Aerobic exercise

　　Aerobic exercise refers to physical exercise performed by the human body when oxygen is fully supplied. That is to say, during the exercise process, the oxygen inhaled by the human body is equal to the demand and reaches a physiological equilibrium state. Simply put, it refers to any rhythmic exercise, which has a long exercise time (about 15 minutes or more), and the exercise intensity is moderate or upper-middle (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by the heart rate. The amount of exercise that keeps the heart rate at 150 beats/minute is aerobic exercise, because at this time the blood can provide enough oxygen to the myocardium; Therefore, its characteristics are low intensity, rhythmic and long duration. It requires no less than 1 hour to exercise each time, and persist 3 to 5 times a week. For this kind of exercise, oxygen can fully ferment the sugar in the body, and can also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It is the main exercise method of fitness. Therefore, if you have an excess weight and want to achieve the purpose of losing weight through exercise, it is recommended that you choose aerobic exercise, such as jogging, cycling, etc. These exercises can not only serve the purpose of consuming body fat, but are also simple and easy to use.

[Common aerobic exercise]

　　Common aerobic exercises include: walking, jogging, skating, swimming, cycling, practicing Tai Chi, dancing fitness dance, doing rhythmic exercises, etc. Aerobic exercises are characterized by low intensity, rhythmic, uninterrupted and continuous, and long time. Compared with explosive non-aerobic exercises such as weightlifting, racing, high jump, long jump, throwing, etc., aerobic exercise is a constant exercise, which lasts for more than 5 minutes and has spare energy.

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Anaerobic exercise

Anaerobic exercise refers to high-speed and vigorous exercise in a state of "hypoxia". Most anaerobic exercises are exercises with high load intensity and strong instantaneousness, so they are difficult to last for a long time, and the fatigue elimination time is also slow. The biggest feature of anaerobic exercise is: the oxygen intake during exercise is very low. Due to the fast speed and excessive explosive power, the sugar in the human body does not have time to decompose through oxygen, and has to rely on "anaerobic energy supply". This exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last for a long time, and after exercise, muscle soreness and shortness of breathing. If you want to make your body stronger, you can go to the gym Participate in anaerobic exercise. However, when exercising, it is best to follow the coach's guidance and choose a training plan that suits you.

Common anaerobic exercises include: racing, weightlifting, throwing, high jump, long jump, tug-of-war, muscle training, etc.

　　A fitness exercise is very popular during aerobic exercise, but now many people confuse aerobic exercises.

How do we distinguish between aerobic exercises and anaerobic exercises?

　　As of aerobic exercises in many fitness centers, they are often confused with aerobic exercises. Many aerobic exercises are not exercised in aerobic state in terms of their exercise intensity. The intensity of the jump exercises is relatively high. To be precise, anaerobic or anaerobic anaerobics is higher in the metabolic components, so they lose the original effect of weight loss and weight loss, and jump into

　　Anaerobic exercises .

　　About various fitness methods and projects, according to their energy metabolism and energy supply methods, it can be attributed to three basic exercise forms, aerobic exercise, anaerobic exercise and anaerobic anaerobic mixed exercise. Aerobic exercise is manifested as a form of exercise with long-term, medium and low-intensity exercise, which mainly consumes fat and consumes body fat; anaerobic exercise is manifested as a short-term and high-intensity exercise, which mainly consumes a large amount of muscle and liver glycogens through ATP, creatine phosphate and sugar metabolism, so it cannot lose weight and lose weight.

　At the beginning of exercise, the fitness practitioner's heartbeats and breathes in large mouths, especially increasing and deepening inhalation. The main purpose is to inhale more oxygen and transport more oxygen for the utilization of tissue cells. The tissue cells inhale oxygen and use oxygen The quality of the maximum oxygen intake can be judged by the indicator of maximum oxygen intake. The body's oxygen intake in the first few minutes of exercise is greatly increased than the quiet state, but it can still reach a stable state with the oxygen demand of muscle tissues. At this time, the heart output, heart rate and lung ventilation are generally consistent. The oxygen intake can basically meet the oxygen needs of tissue cells. The body exercises in an aerobic state by fat for metabolic activities, so the body is consumed. Maintaining and maintaining such exercise intensity is aerobic exercise.

　　When the exercise load gradually increases, the oxygen intake rises sharply, the heart rate doubles faster, and more oxygen is needed to meet the greatly increased oxygen demand of tissue cells. When the supply and demand of oxygen deviate, the body is partially hypoxia or long-term hypoxia In the state, energy can only be supplied through sugar and protein metabolism. At this time, exercise consumes sugar and protein. This exercise method is called anaerobic exercise.

　　The test is aerobic exercise, anaerobic exercise or mixed metabolic exercise, mainly relying on laboratory evaluation standards and on-site monitoring indicators. The speed of the heart rate is the most commonly used on-site indicators. No matter which fitness exercise is engaged in, as aerobic exercise, the heart rate is generally around 130 beats/minute. The golden heart rate and heart rate 130 are for aerobic exercise, which consumes body fat. Although each person's basic heart rate and maximum heart rate vary, the heart rate of aerobic exercise should not exceed 130 beats/minute, that is, 50% of the body's maximum oxygen absorption

　　　60%. In fact, the heart rate reaches 150 beats/minute. Mixed metabolism. If the heart rate reaches 160 beats/minute or even more than 180 beats/minute, it means that the exercise metabolism method is performed in anaerobic exercise. Gymnastics exercises that last for more than 30 minutes and have a heart rate of less than 140 beats/minute can be performed to perform aerobic metabolism, consume fat, and achieve weight loss effects. It should be pointed out that aerobic exercises should of course not ignore individual differences such as age and physical condition. You should always sweat slightly without sweating profusely during exercise. Considering that women's hemoglobin value is lower than that of men, the intensity and time of aerobic exercises can be slightly reduced and extended.